Eat to Remember: A Brain-Loving Guide to Potentially Preventing Alzheimer’s

My grandmother recently went to Yale for a neurology consultation that she waited months for, only because this neurologist is the best in the business. After her appointment (which was a reassuring success), the neurologist handed her a sheet outlining science-backed strategies to reduce her risk of getting dementia. On that list? Food.

More and more research shows that Alzheimer’s doesn’t just appear overnight. It begins silently in the brain years—even decades—before symptoms develop. During that time, chronic inflammation, oxidative stress, and insulin resistance can slowly contribute to cognitive decline. Nutrition plays a powerful role in mitigating these effects and protecting brain health.

Let’s get into the evidence-based habits that can help preserve memory and promote cognitive resilience.

THE SCIENCE: How Diet Influences Alzheimer’s Risk

Alzheimer’s is complex, but a major theme is emerging: lifestyle factors matter. In particular, chronic inflammation and poor metabolic health are now recognized as early drivers of cognitive decline. The National Institute on Aging, among many others, supports research into nutrition as a prevention strategy.

The two most-studied dietary patterns in Alzheimer’s prevention are:

• The MIND Diet (a hybrid of the Mediterranean and DASH diets)

• The Mediterranean Diet, rich in healthy fats, antioxidants, and fiber

  
  

Research has shown that people who closely follow the MIND diet may reduce their Alzheimer’s risk by up to 53% (Morris et al., 2015). Even moderate adherence was linked to a 35% lower risk. Another study from 2023 found that older adults who followed a Mediterranean-style diet had brains that appeared nearly 7.5 years younger on MRI scans (PMID: 37299458).

A 2022 meta-analysis in "Nutrients" concluded that diets high in plant-based foods, omega-3 fatty acids, and antioxidants consistently correlate with better cognitive outcomes (PMID: 37759879). In fact, researchers from Rush University found that individuals in the highest quintile of MIND diet adherence had the cognitive equivalent of someone 11 years younger than their chronological age (PMID: 29263222). In another study, higher consumption of ultra-processed foods was associated with a 28% faster rate of global cognitive decline (PMID 36469335). This reinforces how both what we eat—and what we avoid—play a role in brain health.

THE CORE 10: Foods Your Brain Craves

1. Wild Blueberries- Rich in anthocyanins, blueberries help reduce oxidative stress in the brain.

2. Extra Virgin Olive Oil- High in polyphenols that support autophagy (cellular cleanup) and reduce inflammation.

3. Leafy Greens (Spinach, Kale, Arugula)- One serving a day is linked to slower cognitive aging.

4. Fatty Fish (Salmon, Sardines)- Rich in DHA, a key fat in brain membranes, supporting memory and learning.

5. Pumpkin Seeds & Walnuts- Excellent sources of magnesium and ALA omega-3s, both linked to better memory.

6. Fermented Foods (Yogurt, Kimchi, Kefir)- Support the gut-brain axis and reduce neuroinflammation.

7. Dark Chocolate (70%+)- Flavonoids enhance cerebral blood flow and mood.

8. Avocados- Packed with monounsaturated fats and lutein, which has been shown to accumulate in the brain and support cognitive function.

9. Beets- High in nitrates, which improve blood flow to the brain and may enhance neurovascular function in older adults.

10. Turmeric (Curcumin)- The active compound in turmeric, curcumin, has anti-inflammatory and antioxidant effects, and may improve memory in older adults without dementia.

    
    

MIND DIET: EASIEST WINS

Here are examples of simple, everyday swaps or adds inspired by the MIND diet:

• Daily: 1 cup leafy greens (spinach in a smoothie, arugula salad)

• Most days: A handful of berries (frozen wild blueberries in yogurt or oatmeal)

• 2–3x/week: Beans (chickpea pasta, lentil soup, black beans in tacos)

• 1–2x/week: Fatty fish like salmon, mackerel, or sardines

• Snack: A handful of nuts (walnuts are ideal)

• Primary oil: Extra virgin olive oil instead of vegetable or seed oils

• Optional treat: A square of 70%+ dark chocolate or a glass of red wine

  
  

WHAT TO AVOID (Without Fear-Mongering)

You don’t need to fear food—but there are some ingredients worth being mindful of:

• Added sugars, which spike insulin and drive inflammation

• Refined oils like canola and soybean, common in processed snacks

• Ultra-processed foods that contain emulsifiers and additives linked to gut disruption and faster cognitive decline (PMID: 36469335).

  
  

A little isn’t dangerous. But consistently replacing these with whole, brain-friendly options can make a powerful difference.

MY EVERYDAY BRAIN-FUEL ROUTINE

Here’s what a brain-first day of eating looks like in my busy world:

• Morning: Cottage cheese with a drizzle of organic agave and a sliced apple; coffee with organic A2 grass-fed whole milk and a touch of agave

• Lunch: A plate of raw vegetables (carrots, cucumbers, bell peppers) with a protein source like ground beef or grilled chicken

• Snack: Fruit (berries, grapes, or an orange)

• Dinner: An easy crockpot chicken dish packed with anti-inflammatory vegetables (onions, garlic, carrots, zucchini) and a side of quinoa

THE BOTTOM LINE

The science is clear: what we eat shapes how our brain ages. Diet affects inflammation, cognition, and long-term resilience—often decades before we notice any symptoms. Learning that certainly changed the way I eat. I enjoy digging into this research, not out of fear, but because I believe in prevention.

I hope this helps someone else!